Wednesday, November 30, 2011

November Workout Goals - Overall

My calf has been bothering me for 2 full weeks so it caused me to skip lifting and skip running. So don't expect a lot.  I keep thinking I need more pictures while working out because I'm running out of pictures to use at the top of these posts. (Oh the things I think about.)

I achieved 5 of 8. 1 of 8 I was close (1 more core workout).
  1. Perform yoga 3 times. - Completed 0 
  2. Attend Body Pump 4 times.  - Completed 2
  3. Lift weights 4 times on my own. Completed 5
  4. Complete 18 cardio workouts (running, exercise bike, or elliptical) Completed 18
  5. Do 12 core workouts (P90x core ab ripperx, Body Pump, or on my own) Completed 11
  6. Frequency: Run 12 times. Completed 15
  7. Distance: Run 65 total miles (18, 12, 30, 5) Completed 72.36
  8. Workout with Dave 8 times. Completed 19
This month I didn't meet 3 of the non running focused ones and I had an injured calf so I didn't go to pump and also I was focusing on the marathon.  Therefore I'm still happy with what I achieved. 
For specific details see below. I have to figure out what I will do for December.  I completed 11 core workouts in both October and November but in November my goal was higher.  With the holidays coming up, I will probably have less time to attend classes; I will have to incorporate more cross training that doesn't rely on class.  What else should I incorporate into my goals for December?
  1. Perform yoga 3 times. (October = 2)
  2. Attend Body Pump 4 times
    1. 11/9
    2. 11/26 (Studio Fit)
  3. Lift weights 4 times on my own. (October Goal = 2) (Increased more than 10% due to not increasing Body Pump)
    1. 11/9 - Upper Body with Dave (30 min)
    2. 11/10 - Legs with Dave (38 min)
    3. 11/15 - Random ones at the gym to show Dave
    4. 11/23 - Arms (30 min) at the gym
    5. 11/26 - Arms (with Dave)
  4. Complete 18 cardio workouts (running, exercise bike, or elliptical) (October Goal = 16)
    1. 11/1 Run
    2. 11/3 Run
    3. 11/4 Bike
    4. 11/6 Run
    5. 11/8 Run
    6. 11/8 Run (I ran at 2 different times. It might count)
    7. 11/12 Run
    8. 11/13 Run
    9. 11/15 Run then elliptical
    10. 11/19 - 30 min elliptical
    11. 11/20 - marathon
    12. 11/22 - elliptical (sucky one), treadmill run, elliptical
    13. 11/23 - Treadmill then elliptical
    14. 11/24 - Treadmill
    15. 11/25 - 4.5 mile walk (I broke a sweat)
    16. 11/26 - Run
    17. 11/27 - Run
    18. 11/29 - Run
  5. Do 12 core workouts (P90x core ab ripperx, Body Pump, or on my own) (October Goal = 10)
    1. 11/4 - 5 minutes
    2. 11/7 - 7 minutes (well 9 minutes from start to finish but Poly was tickling me)
    3. 11/9 - 5 min on own
    4. 11/9 - During Body Pump
    5. 11/13 - 5 minutes
    6. 11/20 - 5 minutes
    7. 11/22 - 5 minutes
    8. 11/25 - During Body Pump
    9. 11/26 - 5 minutes (including holding a plank for 90 seconds... hard stuff)
    10. 11/27 - 6 min (with Dave during Steeler Game)
    11. 11/30 - 5 min
  6. Frequency: Run 12 times.
    1. 11/1
    2. 11/3
    3. 11/6
    4. 11/8
    5. 11/8 (only will count if I need it at the end 2nd short run of the day)
    6. 11/12
    7. 11/13
    8. 11/15
    9. 11/20
    10. 11/22
    11. 11/23
    12. 11/24
    13. 11/26
    14. 11/27
    15. 11/29
  7. Distance: Run 65 total miles (18, 12, 30, 5) (October Goal = 85)
    1. 2.04 (11/1) + 4.54 (11/3) + 12.01 (11/6) = 18.59
    2. 2.8 (11/8) + 5.04 (11/12) + 2.75 (11/13) = 10.59 (low due to injury)
    3. .5 (11/15) + 26.37 (11/20) = 26.87 (still low due to injury)   {56.05 mi} off target 
    4. 1 (11/22) + 2.05 (11/23) + 1.5 (11/24) + 3.12 (11/26) + 5 (11/27) = 12.67 {68.72}
    5. 3.64 (11/29) = 3.64  {72.36}
  8. Workout with Dave 8 times. (New goal!)
    1. 11/1 walked at Track with Dave (I ran & he walked, then we walked)
    2. 11/3 walked around the neighborhood
    3. 11/4 Walk after work. 1.21 miles
    4. 11/5 Walk 1.33 mile neighborhood walk
    5. 11/6 Yard work
    6. 11/7 Walk at lunch 1.21 miles
    7. 11/9 - Upper Body (30 min)
    8. 11/10 - Legs (38 min)
    9. 11/12 - Walk (24 min at North Park)
    10. 11/13 - Walk (~18 min, .8 mi)
    11. 11/15  - At the Gym (Treadmill, elliptical, weights) ~45 min
    12. 11/18 - Walk
    13. 11/19 - Bally's
    14. 11/22 - Bally's (30 min)
    15. 11/23 - Gym (30 min cardio then 30 min of upper body weights)
    16. 11/24 - Gym (even though I ran on the treadmill and he did the elliptical)
    17. 11/25 - Walk around North Park (19:26 pace!)
    18. 11/26 - Walk then Weights with Dave
    19. 11/27 - Abs
Rest Days: 2, 5, 11, 16, 17, 21, 28

Notice the exercising with Dave the 2 days in a row before the marathon. That had me worried.

No comments:

Post a Comment